If you find insomnia extremely hard to deal with, then you’re not the only one. Many people in the world find sleep evading them, and it’s time that you found out how to get your sleep. Keep reading to learn how you can do that by implementing certain helpful strategies.

Regular exercise can help to curb insomnia. A good workout can tire you out, and get you ready for sleep. However, exercising too close to bedtime can be a stimulant, making your insomnia worse. Be sure to stop exercising at least three hours before bedtime to avoid aggravating insomnia.

Use visualization as a weapon against your insomnia. Imagine yourself someplace quiet or even boring, and just stay there in your mind. This will take the focus off of the need to sleep, which in and of itself can keep you awake for hours. Just visualize calmness and let your mind completely relax.

If you are being awakened by noises, you may not even know it is happening. They may be so quick that you wake up and hear nothing, so you don’t know why you’re waking up at all. Consider putting a recorder in your room to see if this may be the problem.

Before bedtime, avoid stimulating activities as much as possible. This includes watching TV, getting into arguments, or playing video games since they stimulate the brain. Any amount of mental stimulation will thwart your efforts to fall asleep. Instead, find relaxing activities to enjoy before bed.

The average mattress is only good for 8 years. After that time, your mattress may be lumpy or not giving you the support you need. Even if it seems OK, it may be a haven for dust mites and dead skin cells. This could also cause an allergic reaction which can keep you from sleeping well.

Taking two tylenol when you go to sleep has always been a big tip for people with insomnia. However, you can trade this out with an ibuprofen. Or, you can substitute taking tylenol or ibuprofen with all-natural melatonin. All three of these are able to put you in a relaxed state.

Block out noise with white noise or earplugs. If you live in a busy area where you can’t have a quiet night of sleep, take some measures to make your immediate environment quiet. You might be able to try headphones that block out noise, earplugs, or white noise machines to block out other distracting noises.

If you find you wake up shaking in the night, but a thick blanket doesn’t help, have a glass of warm milk before you hit the hay. Milk contains nutrients which keep your blood sugar level overnight, and this can save you from that horrible shaking you are experiencing.

If you are waking up because your legs are uncomfortable, talk to your doctor about restless leg syndrome. There are a myriad of causes for this disorder, but sadly, there is no cure. There are some strategies which can help, such as exercise, calcium/magnesium supplements and even smoking marijuana, and your doctor can advise you on what to try.

Don’t drink alcohol to help you sleep. While alcohol is a depressant, and can make you sleepy, after the alcohol has metabolized your body feels awake again. If you drink moderately in the evenings, make sure you leave about two hours for the alcohol to metabolize fully. Then try warm milk.

Is insomnia wearing you down? Is napping a daily habit for you? Stop! Napping during the day hurts your ability to sleep at night. If you feel like you must nap, do it in the early afternoon for about 20 to 30 minutes.

Why not open up a window or two? Drowsiness can be triggered by fresh air. With an open window that allows the ambient temperature in your bedroom to be about 60 degrees Fahrenheit, you create the ideal environment for falling asleep. If you get cold, just throw some extra blankets on your bed.

You should always start out sleeping on your back. This is the optimal position for achieving restful sleep. Sleeping on your stomach puts too much pressure on your organs and lungs. Sleeping on the left side puts pressure on your heart. Sleeping on your back is the best way to get a good night’s sleep.

While it is perfectly okay to use a sleep aid to help you rest every once in a while, this should not be used as a long-term treatment for insomnia. If you have been having sleepless nights for more than a week, it would be a good idea for you to see a doctor so he can properly diagnose and treat you.

Hopefully you now feel like you have a good chance to really start finding that sleep you so desire. It’s about time to start trying different things since you haven’t been able to beat insomnia in the past. It is beatable for sure, and you just have to try out the right strategies.

Need Help Dealing With Insomnia? Read This was originally published on Spring